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Essentials 5x per week

by jordan M.
1 athletes joined

Program Description

Unlock your potential with the Essentials 5x per week program, designed for those ready to elevate their fitness journey over the next 4 weeks. This structured plan incorporates five training sessions each week, focusing on building strength, enhancing endurance, and refining your technique. Whether you're a beginner or looking to solidify your foundation, this program will guide you through effective workouts that fit seamlessly into your schedule. Commit to your goals and experience the transformation you’ve been waiting for!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 16, 2025 07:27
  • Last Edited
    Sep 28, 2025 08:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
11.1%
Biceps
9.6%
Lats
9.1%
Chest
8.9%
Front Delts
8.2%
Hamstrings
7.8%
Quadriceps
7.1%
Abs
5.8%
Middle Delts
5.3%
Calves
4.4%
Glutes
4.4%
Lower Back
2.7%
Rear Delts
2.2%
Forearms
1.1%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
2
10-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
5B
Bicep Curl (Machine)
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
2
10-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
5B
Bicep Curl (Machine)
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
2
10-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
5B
Bicep Curl (Machine)
1
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
2
10-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
5B
Bicep Curl (Machine)
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9
3B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9
3B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9
3B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Lying Leg Curl
2
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9
3B
Hanging Leg Raise
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
CABLE LAT PULLOVER
1
10-12 reps
RPE 9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
CABLE LAT PULLOVER
1
10-12 reps
RPE 9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
CABLE LAT PULLOVER
1
10-12 reps
RPE 9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
CABLE LAT PULLOVER
1
10-12 reps
RPE 9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9
3
T-Bar Row
2
8-10 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
4
Diamond Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
4
Diamond Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
4
Diamond Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
4
Diamond Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Leg Extension
1
10-12 reps
RPE 10
4A
Standing Calf Raise
2
12-15 reps
RPE 9
4B
Cable Crunch
2
12-15 reps
RPE 9
5
Spider Curl
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Leg Extension
1
10-12 reps
RPE 10
4A
Standing Calf Raise
2
12-15 reps
RPE 9
4B
Cable Crunch
2
12-15 reps
RPE 9
5
Spider Curl
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Leg Extension
1
10-12 reps
RPE 10
4A
Standing Calf Raise
2
12-15 reps
RPE 9
4B
Cable Crunch
2
12-15 reps
RPE 9
5
Spider Curl
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 9
2
Leg Press
3
10-12 reps
RPE 9
3
Leg Extension
1
10-12 reps
RPE 10
4A
Standing Calf Raise
2
12-15 reps
RPE 9
4B
Cable Crunch
2
12-15 reps
RPE 9
5
Spider Curl
2
12-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
2 Sets
10-12 Reps
@9
5A
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
5B
Bicep Curl (Machine)
1 Set
12-15 Reps
@9
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
2
Lying Leg Curl
2 Sets
10-12 Reps
@10
3A
Standing Calf Raise
2 Sets
10-12 Reps
@9
3B
Hanging Leg Raise
2 Sets
10-12 Reps
@9
Day 3
1
CABLE LAT PULLOVER
1 Set
10-12 Reps
@9
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
3
T-Bar Row
2 Sets
8-10 Reps
@9
4
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
5
Face Pull
2 Sets
10-12 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9
4
Diamond Push Up
1 Set
AMRAP
@10
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@9
2
Leg Press
3 Sets
10-12 Reps
@9
3
Leg Extension
1 Set
10-12 Reps
@10
4A
Standing Calf Raise
2 Sets
12-15 Reps
@9
4B
Cable Crunch
2 Sets
12-15 Reps
@9
5
Spider Curl
2 Sets
12-15 Reps
@9